Strength training is key Maintaining health As you get older, experts recommend working at least two days a week.
Fitness expert Marfred Suzo, known as Fonz, a trainer in New York City, worked with thousands of seniors to build it. Strength and longevity.
Suazo spoke with Fox News Digital about which muscles are most important for older people to target. (See the video at the top of the article.)
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“Most people train what they see in the mirror. If you feel like chest, arms, squares, and ambitious, then maybe abs,” Suzeau told Fox News Digital. “That’s what I call ‘mirror training’. ”
The problem with focusing solely on “mirror training” is that it can cause pain in rounded shoulders, tight chest, and ultimately back and knees, which can cause you to lose balance.
“If you want to age with strong, painless, confident, you need to flip the script,” Suzo said. “You need training other than mullah – you train the muscles you can’t see but feel every day. These are the muscles you are tall and move with force. A painless life. ”
Suzo learned first hand about the benefits of this training when swimming competitively and martial arts training.
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“I learned that the muscles behind me made me faster, faster, more difficult to lose my balance,” he said. “Strengthening the backside of your body changes everything.”
Below are the most Important muscles According to trainers, it is because the elderly are concentrated.
According to Suazo, these muscles are the basis of non-mullah training.
“Your glut and hamstrings give you the strength to sit, stand and climb Protect your back From the pain,” he said.
To target these areas, Suzo recommends deadlifting, hip thrust and single leg bridges. “Through the time, control the movement and squeeze it down at the top,” he advised. “This is where the actual work happens.”
Strengthen these muscles to prevent you from leaning or leaning forward As you get olderaccording to Suzo.
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“A strong back can pull your shoulders into alignment and allow you to breathe better,” he said.
The bend row, cable row, and weight row are some of the trainers’ favorite movements in this zone. “Imagine yourself pulling out your elbows and standing tall with all the people in charge,” he suggested.
“Your core is more than what you see in a mirror,” Suzo said. “True core training is about stability and spinal protection.”
His favorite move for stability is the Paloff Press. “Anchor the band and push it straight out to resist rotation,” he instructed. “Stand or kneel. This is how we teach your body to protect your back in your daily life.”
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“If you want to continue training for decades, healthy shoulders are a must,” Suzo said. “They are involved in almost every move, so you need to make them strong and mobile.”
In this area, trainers recommend face pulls, rear delt fly, light band rotation and controlled overhead pressing. “This combination will make your shoulders feel better and move better,” he said.
“Strength of a grip is one of the first things people lose as they age, and one of the most important things. A strong grip will keep you independent,” Suzo said.
Farmers carry is his go-to for improving grip strength. Suazo recommends carrying 70% of your body weight in each hand.
“Pick up the weights, be tall and walk intentionally,” he suggested. “The hanging from the pull-up bar also works. Building that grip makes a difference in all the other lifts.”
Building these 5 muscle groups complements 6 cores Pillars of Strength – Push, pull, carry, hinge, overhead press, squat, according to trainers.
“Your hinge and carry will be stronger with strong glut and hamstrings,” Suzo said. “Your pull and press is felt strongly on your stable back and core. Even posture improves, and the mirror muscles improve.”
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The trainers provided a way to get started with this simple method by targeting non-mirrored muscle groups.
“Not Mullah training is how you build a lasting body. It’s how you can stay strong, upright and pain-free,” he said. “When you train the back of your body, the front gives you a better look and performance.”
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That said, Suzo said it remains important to do basic strength training moves, such as push-ups and curls.
“But pay equal attention to the muscles that are not visible in the mirror. That’s what makes the real difference. Not just how you look, but how you move.”
